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I've been riding about 20-100 miles a week for the past year. I'm tired of being a small fish and the slowest guy in my group of buddies. I'm 36 years old 6'1" about 165lbs I have a gArmin with hr but no powermeter. I have joel friel's cycling bible but wanted to ask If anyone's had success with some training plans that they think really helped. Btw my mhr seems to be about 180 and in a flat out 1 hr time trial effort about 158.Any advice is appreciated Thanks

Well, I am not too scientific about it, but simply riding more seems to have miraculous effects. At your stage 150 miles/week would be doable.And if you ride with people who are faster than you, just keep trying to keep up. When you are on the edge concentrate on staying at the edge without blowing up. You will get faster.

Yeah thanks for advice but I'm curious what schedule or programs riding that 100-150 miles a week worked for others. Sure I can just go ride but I here alot about junk miles etc.. And with 3 kids and a 50+ hr a week job I'd like to get the best bang for the buck.

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